KILO BLOG

February 5, 2019

Check out our February newsletter here.

Wellness Challenge: Do your homework! We’ll have “assignments” on the board each day. These will be short stretches and exercises to help increase mobility and reduce soreness!

The Open is back! For 2019 we are hosting an inner gym Open, along with CrossFit Kilo in Cedar Falls and 2.2 in Cedar Rapids! Sign-up for the KILO OPEN here

Bring A Friend Day on Saturday, February 23rd! Friends can come try our 8:30 or 9:30 AM WOD fo’ FREE!

Back on Track nutrition challenge going on this month!

RX: LIFT: 2 Deficit HSPU and 2 SDL @ 90% EMOM for 6min. WOD: AMRAP 20 min 2 Ring Muscle ups, 4 HSPU, 8 KB Swings (55/70#), 200m Run. Refer to 2/3/2015.

Gold: LIFT: 2 Deficit HSPU and 2 SDL @ 90% EMOM for 6min. WOD: AMRAP 20 min 2 CTB, 4 HSPU, 8 KB Swings (35/55#), 200m Run.

Silver: LIFT: 5 Push ups and 5 SDL EMOM 6min. WOD: AMRAP 20 min 2 Pull ups, 3 Wall Walks, 4 KB Swings (25/35#), 200m Run.

Bronze: LIFT: 5 Push ups and 5 KBSDL EMOM 6min. WOD: AMRAP 20 min 2 Ring Rows, 3 Wall Walks, 4 KB Swings (25/35#), 200m Run.